Tips to YOUR LIFELONG TRANSFORMATION!

• Eat whole, natural foods such as complex carbs, fruits, healthy fats, lean protein and vegtables.
• Try to eat organic as much as possible.
• Stay away from bad fats (hydrogenated and trans fats), man-made sugar, preservatives and white bread.
• Pack you lunch daily and always be prepared.
• Make healthy choices when dining out: no butter, oil or seasoings and dressing on the side.
• Drink a lot of water (I carry a water bottle with me at all times)
• Eat every 2-3 hours, 5-6 times a day.
• Eliminate (or at least significantly limit) alcoholic beverages.
• Always eat breakfast and watch portion sizes throught out the day.
• Have 1-2 cheat meals a week, not cheat days.
• strength train at least three times per week.
• Challenge yourself with your weight training. Do 3-4 sets of 10-15 reps and then mix it up. Don't do the same thing every time or you and your body will get bored.
• Train all body parts: back, biceps, calves, chest, glutes, hamstrings, quadriceps, shoulders and triceps.
• Do at least 30 minutes of cardio 3-5 times per week and change up the type you do.